Strength training for women - learn the most important information!

What are the benefits of strength training for women?

You don't have to be a professional athlete to know that regular physical activity is a source of numerous health benefits. Systematic physical effort, carried out according to the principles of correct exercise technique and with an optimally adjusted intensity, will support the daily functioning of the body. The movement supports the work of the metabolism, which stimulates a number of processes that are conducive to, for example, the cleansing of the body and the neutralization of accumulated compounds, which may prove to be unnecessary or even unfavourable for the overall metabolism.

Strength training, also known as resistance training, consists of performing exercises with an additional load, which, with an appropriately adjusted diet, can significantly contribute to shaping a muscular body. For women, it is an ideal solution to emphasize the desired muscle groups (especially legs, glutes and the waistline), as well as to get rid of any accumulated stubborn fat tissue (e.g. from the problematic love handles). Other benefits of resistance training include:

• increased immunity of the body,
• Improved shape, e.g. delayed feeling of fatigue,
• beneficial effect on the hormone balance,
• control of the correct body weight,
• Improved well-being and sleep quality,
• alleviating the signs of prolonged stress.

Strength training for women – biggest myths

For most women, the concept of strength training can cause an accelerated heartbeat, and the very vision of the "muscular body" can seem frightening. Over the years certain myths have been repeated which can discourage women from starting resistance training.

Strength training is not for women

Each gender can benefit from performing weighted exercises. The key is to plan your training and choose the right exercises. The individually adjusted intensity of the plan will ensure the desired results. Let's not forget about the correct technique!

Strength training is injury-prone for women

The introduction of a regular physical activity will help to counteract the limitations of mobility, help to stretch the contracted tissues and even eliminate some of the pain that may have been caused by insufficient movement.

Strength training for women does not help burn fat

This is one of the worst myths! Performing weighted exercises gives equally effective results in reducing body fat as intensive cardio workouts. It is worth remembering that during strength training we additionally build up muscle mass.

What exercises to choose for the home strength training for women?

For some women, strength training at home is the only option for physical activity. A lot of duties, childcare or just being shy may be the reasons for this, but nobody said that it has to have a significant effect on the results. It's nonsense! With the right self-determination and persistence you can shape an extremely beautiful body without having to go to the gym or fitness club.

Especially since the exercises can be performed without the slightest problem at home. Especially since dumbbells or barbells can be replaced by other equipment such as water bottles or gymnastic bands. The training plan should include such exercises as:

• glute bridges,
• various types of squats,
• various types of push ups,
• pull ups,
• reverse push ups,
• bent over rows,
• overhead press,
• (half) scissors,
• classic and side planks.

Is it worth using supplements during the strength training for women?

The increase in the level of physical activity is associated with an increased demand of the body for the necessary macro and micro nutrients. Therefore, it is worth considering the option of supplementation, which, in the case of strength training for women, may prove beneficial, e.g. in the context of maintaining the proper functioning of the immune system, the functioning of muscles, the reduction of the feeling of fatigue and exhaustion as well as maintaining the proper functioning of the nervous system.

The Vita-Min Multiple Sport supplement consists of capsules that enrich the daily diet with a complex of essential vitamins and minerals in the form of Albion® amino acid chelates, which have been additionally enriched with plant extracts. The product of the Olimp Sport Nutrition brand will be ideal for active women who exercise regularly - including the enthusiasts of strength training. Its convenient form and optimally chosen amounts of individual ingredients ensure that the product, which was created by a pharmaceutical company, provides multidimensional support and guarantees high safety during use.